Completely happy spooky Friday in December.
• Teaching Notes
Immediately we’re stepping into our Squat Snatch development working into some work on fast singles progressing in load from 65% on as much as round that 80-85% mark relying on how the athlete feels. The main target right here can be on right set-up for every carry and ensuring to actually end extension and punch into the catch on each rep right here.
We’ll then be capable of work a fairly fast and seamless transition into the exercise at present with somewhat targeted work on Toe to Bar and Toe to Bar progressions earlier than tackling the EMOM work. This EMOM ought to take us again to final yr’s Quarterfinals with the max rep EMOM the place the main focus is to select your poison and discover a motion you’ll be able to actually lean into and deal with.
weightlifting:
Each 1:30 for 12 minutes.
3 Snatches, @ 65%+
metcon: “Grannies”
4 rounds, 1 min per station, for max reps of:
Overhead Squat, 95/65 lbs
Toes-to-bar
Row Calorie
Relaxation 1 min
Rotate instantly to the subsequent station each 1 min, the clock doesn’t cease or reset between stations.
equipment:
For High quality:
12:00 EMOM:
Minute 1 – Max L-Sit to RPE 8 (5 seconds within the tank)
Minute 2 – :30 Max Twin Dumbbell Step-Ups 20” Field, 50/35lb, 22.5/15kg
